Goals: Freestanding HSPU, consistent freestanding HS holds, 20 pull ups, 50 push ups

Routine: I start every session with 10-20 minutes of handstand practice. My warm ups include more extensive core work.

Monday: 3x8 single leg glute bridges, 3x8 pistols, 5x15-20 DB deadlifts (soon to be KB swings!), 50-100 bodyweight lunge variations, 50-100 bodyweight squats

Tuesday: 3x5 wall assisted HSPU, 5x15-20 push up variation, 5x8-12 pull up variation, 5x8-12 horizontal row

Thursday: 3x8 single leg glute bridges, 3x8 pistols, 5x15-20 DB deadlifts (soon to be KB swings!), 50-100 bodyweight lunge variations, 50-100 bodyweight squats

Friday: 30-50 pull up variation and 60-100 push up variation, always varying sets, reps and rest.

In the past few months I've transitioned out of 3 years of competitive crossfit and into triathlon due to *another* injury. My main goal now is to be proficient in the sport of triathlon. I've experimented with training upper body 3 times per week but to no avail, swimming isn't fun with sore arms. Would love feedback and or advice from fellow triathletes!